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      Jan
      20
      2022

      january 21, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      1:00 of Banded Glute Activation Then

      20 Banded Good Mornings

      20 Jumping Squats

      10 A-Frame Toe Touches

      10 Calorie Row

      CrossFit Games Open 14.4 (AMRAP – Reps)

      14-Minute AMRAP:

      60 Calorie Row

      50 Toes-To-Bars

      40 Wall-Ball Shots, 20# / 14#

      30 Cleans, 135# / 95#

      20 Muscle-ups
      Scaling

      – Row: Staggering the start by 4 minutes should ease logistical concerns.

      – Toes to Bar: Should not exceed 4 minutes to complete, or modify to kipping knee

      raises or ab-mat sit ups.

      – Wallballs: Should not exceed 3 minutes to complete. Scaled wallball is typically

      14/10lbs.

      – Cleans: Should not exceed 4 minutes to complete, and the sacred weights would

      be 95/65lbs.

      – Muscle Ups: Get as many as you can. If you have fit athletes who do not have the

      muscle mastered yet, accumulate 20 burpee pull ups or chest to bar pull ups.

      Metcon (Time)

      For Time 15-20-25

      Deadlifts 225/155lbs

      Burpees to 12″ Target
      Scaling

      – Deadlift: Should be able to perform their workout weight for a set of 20 when

      fresh, without question.

      – Burpees: Should not exceed 2:30 of work in any round. Reduce target height for

      less experienced athletes.

      Coach Focus: This is meant to be a true test of fitness that has something for both the bigger athletes and the smaller ones. Remind athletes that to truly be fit, you need to be able to burpee like the small athlete and move the barbell like a large one.